If you want to lose weight, keto is the perfect diet, but how does it work and what are the benefits of ketosis?
Ketosis is a regular metabolic process that burns fat and increases weight loss. Understanding how long to reach ketosis is an important part of being successful with the diet. Once you start keto dieting, your body will convert fat into ketones, which becomes your essential source of energy. Studies have found that the best keto recipes are extremely beneficial for weight loss. Best of all, these diets work quickly, so you start burning fat and losing weight in a matter of weeks.
- You’ll Minimize Carb Intake
The main benefit of a keto diet is that you don’t eat as many carbs. In fact, you barely eat any carbs to get into ketosis. Your body mainly utilizes sugar, or glucose, as the main source of fuel, but when eating keto, your glycogen levels are reduced and insulin declines. This allows your fat stores to release fatty acids, which the liver converts into ketones.
Typically, keto dieters eat less than 20 grams of carbs per day. However, studies show that eating less than 15 grams per day puts you into a heightened state of ketosis.
- Gets Rid of Acne
Diet and blood sugar have been known to cause problems for people with certain skin types, especially if you eat a diet that is high in refined and processed carbohydrates. A study in 2012 showed that when carb intake was decreased using a ketogenic diet, acne symptoms also decreased.
- Healthier Diet Overall
While keto can be very restricting, diets love that recipes focus on veggies, protein, coconut oil, dairy, seafood, nuts, and eggs, and unsweetened coffee. You won’t find any processed food or sugary ingredients, such as bread, rice, pasta, corn, potatoes, beans, baked goods, juice, and beer.
If you have medical issues such as diabetes, keto is incredibly beneficial as you reduce most sweets and junk food, which is replaced with healthier snacks and meals that revolve around protein and veggies. Some carbs and sugar are still allowed, but it’s mostly from natural sources, such as berries, nuts, dairy, and some artificial sweeteners.
- Increases Healthy Fat Intake
You may have fallen into the trap of a “fat-free” diet, but fats are not that unhealthy. In fact, boosting healthy fat intake increases your chances of entering and staying in ketosis. Ketogenic diets designed for weight increase your metabolic health and require that you eat a healthy balance of good fats, including:
- Olive oil
- Avocado oil
- Coconut oil
While you do not want to eat too many calories, it’s important that you consume these fats regularly while on a keto diet.
- Neuroprotective Benefits for Your Brain
A recent study found that ketones actually protect and strengthen your brain and nervous system. This is important for those who may be predisposed to Alzheimer’s disease especially. In some cases, those with early Alzheimer’s have been able to improve their conditions just by going on a keto diet.
In addition, studies have found that ketogenic diets were used in the 1920s to improve memory, clarity, and cognition. They can also prevent seizures and reduce migraine symptoms.
- Reverses PCOS Symptoms
Women have some unique benefits with keto if suffering from polycystic ovary syndrome (PCOS). This is a hormonal disorder that can increase male hormones, polycystic ovaries, and disrupt ovulatory functions. PCOS may develop when diets are high in sugar and carbohydrates, which is why ketosis can remove some of the symptoms in just a matter of weeks. In one study, women were able to lose weight, balance hormones, improve ratios of luteinizing hormones, and balance levels of fasting insulin.
- Lowers Blood Pressure
Do you have issues with heart disease in your family? If you have high blood pressure, high triglycerides, and bad cholesterol, ketogenic is a one-stop healing diet for all of these issues. Since keto diets are low in carbohydrates and particularly fructose, you can significantly reduce your chances of heart disease, heart attack, and other heart problems just by getting on the keto diet.